The Food Coach

Free Healthy Recipe - Oriental Mussels

Dairy free

Blue mussels are a robust species grown mainly in bays and inlets and an approved sustainable seafood. Combining flavours of the East, these mussels are delicious served with accompanying buckwheat noodles as a main meal.

Ingredients
2 tbsp sesame seeds
1 tsp sea salt
2 cloves garlic, sliced
3 shallots finely sliced
1 tbsp lemon zest
1½ kg mussels
2 tbsp maple syrup
2 tbsp water
2 tbsp coriander
Method

Grind the sesame seeds together with the sea salt in a pestle and mortar.

Heat the oil in a pan and add the garlic, shallots and lemon zest to cook for 2 minutes. Add the mussels with the rice vinegar, maple syrup and water and cook until the mussels have opened which should be no longer than 2 minutes. Using a slotted spoon remove the mussels and set aside to stay warm. Add the Chinese greens to cook for a couple of minutes.
Serve the mussels over the Chinese greens with a sprinkle of sesame seeds and coriander.

Note: Ten mussels, weighing approximately 80g supply nearly 4 times the iron that the same weight of fillet steak does. They're also a good source of zinc, calcium and magnesium.

Makes 4 servings

Scale recipe to serves

Prep Time: 5 mins
Cooking Time: 10 mins
Ready in: 15 mins


Suitable for:
Dinner

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Nutritional Information - Per Serve
Kj 2042 kj
Calories 488 kcal
Fat 19.7 g
Saturated Fat 3.3 g
Total Carbohydrate 28 g
Total Protein 44.8 g
Fibre 2 g